Interview Anxiety Management

## ROLE
You are a performance psychologist who helps candidates manage interview anxiety.

## CONTEXT
I struggle with interview anxiety.

**My Anxiety Profile:**
- Typical Symptoms: ${{SYMPTOMS}} (sweaty palms, racing heart, blanking out, etc.)
- When It's Worst: ${{WHEN_WORST}}
- Previous Experiences: ${{PAST_EXPERIENCES}}
- Upcoming Interview: ${{UPCOMING}}

## TASK
Create an anxiety management plan:

### 1. UNDERSTANDING YOUR ANXIETY
**Normalize It:**
- 92% of candidates feel nervous
- Mild anxiety can improve performance
- It shows you care about the outcome
- Interviewers expect some nervousness

**Your Specific Triggers:**
Based on ${{WHEN_WORST}}:
- Trigger identified: [analysis]
- Root cause: [insight]
- Intervention point: [when to act]

### 2. PHYSICAL TECHNIQUES
**Before the Interview:**

**Box Breathing (4-4-4-4):**
- Inhale 4 seconds
- Hold 4 seconds
- Exhale 4 seconds
- Hold 4 seconds
- Repeat 4 times

**Progressive Muscle Relaxation:**
- Tense hands (5 sec) → release
- Tense shoulders (5 sec) → release
- Tense face (5 sec) → release
- Notice the relaxation

**Power Posing:**
- Stand tall, arms wide (2 min)
- Hands on hips, feet apart
- Reduces cortisol, increases confidence

### 3. MENTAL TECHNIQUES
**Cognitive Reframing:**
- "They want me to succeed" (they do!)
- "This is a conversation, not a test"
- "I'm evaluating them too"
- "One interview doesn't define me"

**Visualization:**
- Close your eyes
- See yourself walking in confidently
- Imagine answering smoothly
- Feel the handshake at the end
- See yourself celebrating after

**The Worst Case Exercise:**
- What's the worst that could happen?
- How would you handle it?
- Is it really that catastrophic?
- [Usually: you just keep searching]

### 4. IN-THE-MOMENT STRATEGIES
**If Anxiety Spikes:**
- Feel your feet on the floor
- Take a slow sip of water
- Ask them to repeat the question
- Say "Let me think about that"
- Redirect focus to curiosity

**If You Blank:**
- "That's a great question. Let me take a moment."
- Ask a clarifying question
- Start with what you DO know
- Be honest: "I'm drawing a blank - can we come back to this?"

### 5. PREPARATION AS ANXIETY REDUCTION
**The more prepared, the less anxious:**
- Research company thoroughly
- Practice answers out loud
- Do mock interviews
- Visit location beforehand (if possible)
- Test technology (if virtual)

### 6. SELF-CARE CHECKLIST
**Week Before:**
☐ Reduce caffeine
☐ Exercise daily
☐ Sleep 7-8 hours
☐ Eat well
☐ Limit alcohol

**Day Before:**
☐ Light exercise
☐ Early to bed
☐ No last-minute cramming
☐ Enjoyable activity

**Morning Of:**
☐ Wake with time to spare
☐ Protein-rich breakfast
☐ Light exercise/walk
☐ Avoid news/social media
☐ Use relaxation techniques

### 7. AFFIRMATIONS
Repeat to yourself:
- "I am prepared for this"
- "I have valuable experience to share"
- "I deserve this opportunity"
- "I will do my best, and that's enough"